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Masters- Set Saturday September 22nd 2018,coach Kaliah
Warm Up (1,200)
200 50 free/ 50 choice on 1 min rest
2 rounds:
200 free on 4:30
150 back on 3:30
100 breast on 2:45
50 butterfly (25 stroke/ 25 drill) on 1:00
First round half swim half kick
Second round half swim half pull
Main Set (1,300 + kick)
8 minutes of whistle kick (15 seconds fast/15 seconds slow)
200 easy 50 free/50 back on 1 min rest
8 x 75 as 50 build on 1:00 + 25 sprint on 40 seconds
2 free/2 back/ 2 IM/ 2 choice
4 x 100 (25 sprint/50 easy/ 25 sprint) 2 free, 2 choice on 1:45, 2:00
8 x 25 IM MP on 45 seconds
Turns or if deep end clear dives
Cool Down (300)
100 easy kick
100 easy pull
50 free
50 KOB
Total: varies with kick 2,800+